NO PAIN NO GAIN...diario di lion

[lion91]

wo 08/03/11

Front squat 4x8 @1’(55kg)--->aumentare
Leg ext 4x10 @30’’(30kg) ---> aumentare
Panca inclinata bil 4x8 @1’ (60kg)
pectoral machine 4x10 @30’’ (37.5kg)
Alzate laterali 4x10 10 9 8 @1’(12kg)
Curl bil dritto 4x8 @1’ (35.5kg)
Hammer curl 4x10 @30’’ (10kg) --->aumentare
Panca stretta 4x8 @1’ (50kg) --->aumentare
Push down corda 4x10 @30’’ (15kg)
Lat machine presa inversa 4x8 @1’ (77.5kg)
Low row 4x10 @30’’ (50kg) --->aumentare
ab crunch 4x10/8 (26kg) @1'
crunch inversi 3xmax @20''

[lion91]

wo 10/03/11

stacco 5x5 @2’(120kg)
Panca 5x5 @2’(82.5kg) --->aumentare
Trazioni 5x5 @1.3’(bw+2.5kg)
Lento Avanti 5x5 @1.3’ (50.5kg)
Rematore 5x5 @ 1.3’(75.5kg) --->aumentare

---------- Post added 11-03-2011 at 17:05:42 ---------- Previous post was 10-03-2011 at 20:58:32 ----------

peso 25/02/11 74.1kg --->-200g

peso 11/03/11 75.4 ---> +1.3kg

---------- Post added at 21:17:13 ---------- Previous post was at 17:05:42 ----------

wo 11/03/11

pressa 45° 4x8 @1’(260kg)--->aumentare 5kg
Leg ext 4x10 @30’’(32.5kg) ---> aumentare
sitting calf 4x10/8 (45kg) @45''
Panca inclinata manubri 4x8 @1’ (26kg) --->aumentare
pectoral machine 4x10 @30’’ (37.5kg) --->aumentare
Alzate laterali 4x10 10 9 8 @1’(12kg)
Curl bil dritto 4x8 @1’ (35.5kg)
Hammer curl 4x10 @30’’ (12kg)
Panca stretta 4x8 @1’ (52.5kg)
Push down corda 4x10 @30’’ (15kg)
Lat machine presa inversa 4x8 @1’ (75kg)
Low row 4x10 @30’’ (60kg)
crunch inversi appeso 4xmax @1'
crunch gambe alte 3xmax @20''

[Dorian00]

ottimi carichi.
mi piacciono le schede.

[lion91]

wo 15/03/11

Squat 5x5 @2’(105kg)
Panca 5x5 @2’(82.5kg)
Trazioni 5x5 @1.3’(bw+2.5kg)
Lento Avanti 5x5 @1.3’ (50.5kg)
Rematore 5x5 @ 1.3’(75.5kg) --->aumentare

---------- Post added at 20:47:58 ---------- Previous post was at 20:39:25 ----------

ottimi carichi.
mi piacciono le schede.

grazie!!! le schede, devo dire, che non me le sono inventate io ma le ho scopiazzate ed ho modificato qualcosa! Con quest ultima scheda per ora mi sto trovando molto bene...

[lion91]

wo 16/03/11

Front squat 4x8 @1’(57.5kg)
Leg ext 4x10 @30’’(35kg)
Panca inclinata bil 4x8 @1’ (60kg)
pectoral machine 4x10 @30’’ (40kg)
Alzate laterali 4x10 10 10 8 @1’(12kg)
Curl bil dritto 4x8 @1’ (35.5kg)
Hammer curl 4x10 @30’’ (12kg)
Panca stretta 4x8 @1’ (52.5kg)
Push down corda 4x10 @30’’ (15kg)
Lat machine presa inversa 4x8 @1’ (75kg)
Low row 4x10 @30’’ (60kg)
ab crunch 4x10/8 (26kg) @1'
crunch inversi 3xmax @20''

[lion91]

wo 18/03/11


stacco 5x5 @2’(120kg)
Panca 5x5 @2’(82.5kg) --->aumentare
Trazioni 5x5 @1.3’(bw+2.5kg) --->aumentare
Lento Avanti 5x5 @1.3’ (50.5kg)
Rematore 5x5 @ 1.3’(78kg)

[lion91]

wo 21/03/11

Squat 5x5 @2’(105kg)
Panca 5x5 @2’(85kg)
Trazioni 5x5 @1.3’(bw+5kg)
Lento Avanti 5x5 @1.3’ (50.5kg)
Rematore 5x5 @ 1.3’(78kg)

[lion91]

wo 22/03/11

Front squat 4x8 @1’(57.5kg)
Leg ext 4x10 @30’’(37.5kg) --->aumentare
Panca inclinata bil 4x8 @1’ (60kg)
pectoral machine 4x10 @30’’ (40kg) --->aumentare
Alzate laterali 4x10 10 10 8 @1’(12kg)
Curl bil dritto 4x8 @1’ (35.5kg)
Hammer curl 4x10 @30’’ (12kg)
Panca stretta 4x8 @1’ (55kg) --->aumentare
Push down corda 4x10 @30’’ (15kg)
Lat machine presa inversa 4x8 @1’ (73.75kg)
Low row 4x10 @30’’ (60kg)
ab crunch 4x10/8 (26kg) @1'
crunch inversi 3xmax @20''

[lion91]

wo 24/03/11

stacco 5x5 @2’(120kg)
Panca 5x5 @2’(85kg) --->aumentare
Trazioni 5x5 @1.3’(bw+5kg)
Lento Avanti 5x5 @1.3’ (50.5kg) --->aumentare
Rematore 5x5 @ 1.3’(78kg)

[lion91]

wo venerdì

Front squat 4x8 @1’(57.5kg)
Leg ext 4x10 @30’’(40kg)
Panca inclinata man 4x8 @1’ (28kg)
pectoral machine 4x10 @30’’ (42.5kg)
Alzate laterali 4x10 10 10 8 @1’(12kg)
Curl bil dritto 4x8 @1’ (35.5kg)
Hammer curl 4x10 @30’’ (12kg)
Panca stretta 4x8 @1’ (55kg)
Push down corda 4x10 @30’’ (15kg)
Lat machine presa inversa 4x8 @1’ (73.75kg)
Low row 4x10 @30’’ (60kg)
ab crunch 4x10/8 (26kg) @1'
crunch inversi 3xmax @20''

---------- Post added at 20:56:24 ---------- Previous post was at 20:55:24 ----------

wo 28/03/11

Squat 5x5 @2’(105kg)
Panca 5x5 @2’(85kg)
Trazioni 5x5 @1.3’(bw+5kg)
Lento Avanti 5x5 @1.3’ (53kg)
Rematore 5x5 @ 1.3’(78kg)

[lion91]

wo 29/02/11

Front squat 4x8 @1’(57.5kg)
Leg ext 4x10 @30’’(45kg) --->aumentare
Panca inclinata bil 4x8 @1’ (60kg)
pectoral machine 4x10 @30’’ (42.5kg) --->aumentare
Alzate laterali 4x10 10 10 8 @1’(12kg)
Curl bil dritto 4x8 @1’ (35.5kg)
Hammer curl 4x10 @30’’ (12kg)
Panca stretta 4x8 @1’ (57.5kg)
Push down corda 4x10 @30’’ (15kg)
Lat machine presa inversa 4x8 @1’ (73.75kg)
Low row 4x10 @30’’ (60kg)
ab crunch 4x10/8 (26kg) @1'
crunch inversi 3xmax @20''

[lion91]

peso 11/03/11 75.4 ---> +1.3kg

peso 31/03/11 74.4 ---> -1kg e non mi so spiegare il perchè!!

[lion91]

wo 31/03/11

stacco 5x5 @2’(120kg)
Panca 5x5 @2’(85kg)
Trazioni 5x5 @1.3’(bw+5kg)
Lento Avanti 5x5 @1.3’ (53kg)
Rematore 5x5 @ 1.3’(78kg)

Da domani cambio allenamento!! Si cerca di guadagnare l ultima massa prima della definizione

[lion91]

wo

Panca piana 4x6 @2’ (80kg) --->aumentare
Panca inclinata manubri 3x10/8 @1.3’(26)--->aumentare
dips 3x12/10 @1.15(bw+5kg)
incline Chest press 2x10 @1’ (50kg)
Croci ai cavi 4x14/12 @45’’(5kg)
Curl bilanciere ez 3x6 @1.3’(40.5kg)
Curl alternati manubri 3x10/8 @1.15’(16kg)
Hammer curl 3x10 @1.15’(14kg)
Panca scot 3x14/12 @1’(22.5kg)

[lion91]

wo 08/04/11


Lento avanti bilanciere 4x8/6 @1.45’ (50.5kg)
Alzate laterali seduto 4x 8 10 10 12 + ultima stripping @ 1’ (14 12 12 10)
shoulder press 3x14/12 (32.5kg) @45''
Push down 3x6 @1.3’(35kg) --->aumentare
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12/10 @1’
Tricipiti carrucola monolat 3x15 no rest(3.75kg)
abs